Program Description
This is a short ultra intense Powerbuilding micro cycle. It’s a bench press specialization program combined with an emphasis on hypertrophy for the biceps and shoulders. It should not be run for more than 4 weeks without a de load or progress will stall. Bench press follows a simple progression from weeks 1-4. The program structure is derived from Smolov Jr; the loads have been slightly reduced for fatigue management, and an emphasis on isolation movements like the chest press has been added in exchange for some bench volume. The Squat and Deadlift are trained once weekly on a simple progression with one heavy single for specificity. Accessory work keep lower body hypertrophy above MEV. Bicep and Side Deltoid isolation are brought to the extreme bordering MRV, as the secondary focus of this program is rapid aesthetic improvement in addition to the bench press strength focus.
Program Overview
- LevelAdvanced
- GoalPowerlifting, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedOct 13, 2025 07:29
- Last EditedOct 13, 2025 10:24
Muscle Engagement
Front
Back
MuscleSet
Chest
15.4%
Front Delts
13.9%
Middle Delts
12.1%
Biceps
11.6%
Triceps
10.1%
Quadriceps
7.3%
Upper Back
6.1%
Glutes
4.8%
Hamstrings
4.6%
Lats
4.4%
Rear Delts
4.4%
Forearms
1.3%
Abs
1.3%
Lower Back
1.3%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Bayesian Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
67.5%
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Bayesian Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Bayesian Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Bayesian Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Hammer Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72.5%
2
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
6
Upright Row (Cable)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
6
Upright Row (Cable)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
6
Upright Row (Cable)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
3
Preacher Curl (Barbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
6
Upright Row (Cable)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
86%
75%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
86%
70%
3
Hack Squat
2
10 reps
RPE 9.5
4
Leg Curl
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
88%
77.5%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
72.5%
3
Hack Squat
2
10 reps
RPE 9.5
4
Leg Curl
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
90%
80%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
75%
3
Hack Squat
2
10 reps
RPE 9.5
4
Leg Curl
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
92%
82.5%
2
Deadlift (Barbell)
1
3
1 reps
3 reps
92%
77.5%
3
Hack Squat
2
10 reps
RPE 9.5
4
Leg Curl
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
75%
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
9
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
10
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
77.5%
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
9
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
10
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
9
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
10
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
82.5%
2
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
8
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
9
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
10
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
78.5%
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
81%
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
83.5%
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
86%
2
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Squat (Barbell)1 Set
5 Sets
1 Reps
5 Reps
86%
75%
2
Deadlift (Barbell)1 Set
3 Sets
1 Reps
3 Reps
86%
70%
3
Hack Squat2 Sets
10 Reps
@9.5
4
Leg Curl2 Sets
10 Reps
@10
5
Leg Extension2 Sets
10 Reps
@10
Day 1
1
Bench Press (Barbell)4 Sets
6 Reps
65%
2
Chest Press (Machine)1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Preacher Curl (EZ Bar)1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
4
Bayesian Curl1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
5
Hammer Curl (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Cable)1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Lateral Raise (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
Day 2
1
Bench Press (Barbell)4 Sets
5 Reps
70%
2
Tricep Rope Push Down (Cable)1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
3
Pec Deck (Machine)1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
4
Chest Supported Row (Machine)2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Lat Pulldown1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 3
1
Bayesian Curl1 Set
1 Set
12 Reps
12 Reps
@8.5
@10
2
Hammer Curl (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@8.5
@10
3
Preacher Curl (Barbell)1 Set
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lateral Raise (Dumbbell)2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
5
Lateral Raise (Cable)2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
6
Upright Row (Cable)1 Set
1 Set
12 Reps
12 Reps
@8.5
@10
7
Rear Delt Fly (Machine)1 Set
1 Set
15 Reps
15 Reps
@8.5
@10
Day 6
1
Bench Press (Barbell)6 Sets
3 Reps
78.5%
2
Pec Deck (Machine)1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Lateral Raise (Cable)1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@9
@10
Day 5
1
Bench Press (Barbell)6 Sets
4 Reps
75%
2
Chest Press (Machine)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Bayesian Curl1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Bicep Curl (Cable)1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Hammer Curl (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Chest Supported Row (Machine)1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Lat Pulldown1 Set
1 Set
10 Reps
10 Reps
@9
@10
8
Rear Delt Fly (Machine)1 Set
1 Set
15 Reps
15 Reps
@9
@10
9
Lateral Raise (Cable)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
10
Lateral Raise (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@9
@10